01
10 '19
Strength/skills
10min EMOM alt min
3 tempo front squat (3sec down, 3sec up)
1 pegboard ascent or rope climb
*Front squat is fixed weight. Aim for 60% of 1RM
METCON
For time:
10-1
Bodyweight bench press
20/17cals row between sets
TImecap: 20min
Lite
Bench press at 1/2 bodyweight
PYRO WEIGHTLIFTING
30min EMOM
1 deadlift
1 hang squat clean
2 jerks
Note: Aim for 50-60% of 1RM
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50cals bike
Weightlifting
Split jerk press 3×5
Gymnastics
Front planche hold 1min
Core
15 strict toes to bar
